If you’re like many of my clients, sleep has become more elusive as you age. Whether it’s financial stress, hormonal changes, or just the demands of modern life, getting a good night’s sleep can feel like a luxury. But the truth is, quality sleep isn’t optional. It’s essential.
Today, we dive into simple, natural strategies to help you sleep better at night naturally. Because when you’re well-rested, you make better decisions, worry less, and have more energy to enjoy your life and the retirement you’re working so hard to secure.
Why Sleep Matters More as You Age
Sleep is critical because that is when your body repairs itself, your brain resets, and your immune system strengthens. But it’s also when your subconscious processes emotions and stressors, including financial ones.
Many people don’t realize that poor sleep is affecting their health, mood, and even their ability to execute on their financial plan. Many report that once they made sleep a priority, everything improved, from their decision-making to their overall well-being.
If you’re struggling to fall asleep, stay asleep, or wake up feeling rested, these strategies can help.
7 Strategies on How to Sleep Better at Night Naturally
1. Create a Sleep-Friendly Routine
A consistent routine tells your body when it’s time to wind down. Here’s a simple evening plan:
- Wind down 60–90 minutes before bed. Shut down screens, dim the lights, and shift to calming activities like meditation, yoga,
or journaling. - Practice gratitude. Each night, write down three things in your journal that you’re grateful for. This simple habit rewires your Worth Barometer (your beliefs + self-esteem) and shifts your focus from stress to abundance.
- Be consistent. Make it your goal to go to bed and wake up at the same time every day, including weekends.
You’d be amazed how a consistent evening ritual can retrain your body to fall asleep faster, stay asleep longer, and wake up refreshed.
2. Balance Your Blood Sugar
If you wake up in the middle of the night, generally between 2 and 4 a.m., it could be a blood sugar crash. When your blood sugar levels dip too low, your body releases cortisol (your stress hormone) to raise your glucose. As a result, you awaken.
Here’s how to avoid a blood sugar drop:
- Increase your protein intake throughout the day.
- Avoid sugar, alcohol, and refined carbs late in the day.
- Consider adding magnesium-rich foods like pumpkin seeds or spinach to your dinner or taking a calcium-magnesium supplement. Many experts recommend a 2:1 ratio.
Always check with a qualified health care provider before changing to your diet.
Many clients share that once they manage their blood sugar, they feel like a different person.
3. Optimize Your Sleep Environment
Your bedroom should be a sanctuary. Make it one by keeping it:
- Cool (65–69°F)
- Dark (use blackout curtains)
- Quiet (use a white noise machine if needed)
Remove technology from your bedroom. This means no TVs, phones, or tablets. These devices emit blue light that disrupts melatonin production (your sleep hormone) and can overstimulate your brain when it’s time to wind down.
4. Practice Natural Stress Relief Techniques
Stress is one of the biggest sleep disruptors I have seen in my career. And let’s face it, money stress, especially about retirement, can keep anyone up at night. One option is breathing exercises, such as the 8-8-16 sequence.
That’s why a mindset and financial strategy that reduces stress and helps you feel in control of your future is so critical. Even with a solid plan in place, we all need tools to calm our nervous systems. One option is breathing exercises, such as the 8-8-16 sequence.
The powerful 8-8-16 breathing technique includes:
- Inhale for 8 counts
- Hold for 8 counts
- Exhale for 16 counts
Repeat this four times. This technique calms your parasympathetic nervous system and naturally signals your body that it’s safe to sleep.
5. Limit Stimulants and Nightcaps
Caffeine can affect your sleep for up to 10 hours after consumption. Even that “harmless” afternoon cup of coffee might be the reason you’re staring at the ceiling at 2 AM.
Likewise, while a glass of wine might make you drowsy, alcohol disrupts REM sleep and often leads to waking early. Most experts recommend that you avoid alcohol, especially if it’s close to bedtime. Try replacing that glass of wine with herbal tea or warm almond milk with a sprinkle of cinnamon.
Getting better sleep is worth the trade-off.
6. Move Your Body During the Day
Daily movement promotes deeper, more restorative sleep, especially when done outdoors. Aim for:
- 20–30 minutes of walking, yoga, or cardio
- Morning sun – many experts share that this helps regulate your
circadian rhythm
Even gentle stretching in the evening can help your body release tension so you’re not bringing it to bed.
7. Use Natural Sleep Aids If Needed
If you’ve tried all the above and still struggle with sleep, consider natural supplements like:
- Magnesium glycinate or L-threonate (calms your nervous system)
- Melatonin (use occasionally, not every night, and at the direction of a qualified healthcare professional)
- Chamomile, passionflower, or valerian root teas
Always consult your healthcare provider before starting new supplements, especially if you’re on medication or have chronic health conditions.
Other Tips on How to Sleep Better at Night Naturally:
- Make healthy sleep a priority
- Identify your sleep, wake cycle, and sleep patterns
- Determine your sleep habits and what interferes with your sleep
- Create a sleep schedule
- Shut down your electronic devices and turn off blue and bright lights at least an hour before bed
- Avoid working night shifts or staying up late
- Consider light therapy and other solutions to help you get more shuteye
- Avoid alcohol and large meals close to bedtime
- Listen to soothing music before bedtime
Final Thoughts: How to Sleep Better at Night Naturally
When you sleep better, you think more clearly, have more patience, and are more confident in your decisions. That includes decisions about your money and your life.
I’ve witnessed firsthand how a good night’s sleep can be the missing link between feeling overwhelmed and feeling empowered.
And here’s the truth: you deserve both.
You deserve to sleep peacefully knowing that your financial house is in order, your income is secure, and your life plan is on track.
If you are ready to make your goals a reality,
- Access the Financial Checkup here.
- Begin your evening wind-down tonight. Remove the screens, sip your favorite tea, and try that 8-8-16 breath.
You’ll be amazed at how quickly things can shift when sleep becomes a non-negotiable part of your wellness and wealth journey.
Disclosure
TheMillionaireInsider.com® copyrights all materials and intellectual property.
This information is for educational purposes only. It is not intended to replace the advice of any advisor or specialist, nor to provide investment, financial, tax, retirement, planning, or healthcare advice.
Always consult with a qualified professional before making any financial decisions or changes.
